Tag Archives: greens

Two for one today! Here is a super simple, quick dinner that we all need right now. The fish is as simple as they come but still incredibly simple. Try different seasoning blends (preferably salt free or low sodium) to mix it up. The greens are a great side to try out strong flavored greens. Experiment with different leafy greens – I love mustard greens, but chard and collards are also excellent here. There is an entire world outside of kale.

My mom’s family is from the South. While we ate plenty of other things, Southern cuisine definitely falls into my personal “soul food” category. However, we ate our grits as a breakfast food with eggs. Occasionally, my mom also ventured into a cheesy grit soufflé dish that was outstanding and featured copious amounts of Velveeta.

But shrimp and grits? While it may be a Southern classic, it wasn’t even on our radar. After eating several restaurant versions and trying this recipe at home, I was definitely missing out. This version of the classic is lightened up and heavy on the greens. I liked how this recipe opted for mustard greens, since I find them to be milder and less tough than traditional collard greens or chard.

Recipe Notes: My honest preference is stone-ground grits. I couldn’t find any, so I chose old fashioned. The original recipe calls for quick-cooking. The less quickly the grits cook, the better the texture, I have found. If adapted for a different kind of grits, just divide the amount of liquid on the package in half between broth and milk. Cook according to package timing. I highly recommend trying stone ground grits, especially if you think you don’t like grits. It is a different taste and texture for a different experience.

In my last post, I mentioned that leafy greens are a good source of calcium. Here is my favorite leafy greens recipe. It is quick, easy, and great for trying out greens, since they are more of a highlight flavor. The onion, garlic, and cheese make the flavors more familiar. The recipe is also very flexible. You can substitute whatever greens you like. I’ve used kale and spinach with good results, but my favorite is mustard greens. You can adjust the onions and heat level to your preference. Different noodles also work well. It is a satisfying vegetarian meal, but grilled chicken or fish are tasty additions.

2. In a large saucepan, heat olive oil over medium-high heat. Add onions; saute until they just start to soften. Add red pepper flakes; cook for 30 seconds to 1 minute more.

3. Turn heat down to medium-low. Continue to cook onions until are light brown, about 10 minutes. Add garlic to pan.

4. After you add the garlic to the onions, add greens to boiling water. Cook, uncovered for 1-2 minutes, until they are just wilted. Remove with tongs and add to onions. Cook with onions until pasta is ready. (If you are using spinach, you don’t need to boil it first. Just cook the garlic for about 1 minute with the onions, then mix in the spinach.)

5. Once greens are out of the water, add pasta and cook according to package directions. Drain, reserving the pasta water. In large serving bowl, toss pasta with parmesan cheese. Add onion/greens mixture, and toss. Add pasta water (1 cup at a time) to keep noodles from sticking. Serve immediately.

Recipe Notes: I know that seems like a lot of onions and a lot of greens. They cook down. The onion flavor really isn’t strong once they caramelize, and every time I’ve cut back on the greens, I’ve regretted it. If you forget to add the pasta water at the end, it will still work. I’ve done that before. Even if you don’t like spicy things, I would not omit the red pepper flake. I added about 1/4 teaspoon this last time, and it was still not “spicy”. It just adds good flavor.

If you are avoiding dairy, you have a few options to “substitute” for the parmesan. You could add a little bit of olive oil when tossing it all together, just enough to add a little richness. Adding in some toasted, sliced almonds would add a “nutty” flavor like parmesan with the added bonus of some crunch. Someone made me a pasta dish with this substitution, and I honestly didn’t miss the cheese. You could also use nutritional yeast, which vegans often use as a substitute for cheese. I have tasted it, and it does taste like you added cheese. Don’t try eating it plain though – that does not taste like cheese! Here is some more info on nutritional yeast if you are interested. It is usually available at vitamin or health food stores. It may seem a little pricey, but a little goes a long way. No matter which non-dairy option, I would add some salt to your boiling water and a little to your onions (right before turning the heat down). I didn’t add any salt above because the cheese added it for me. Without any good source of salt, the dish might be a bit bland.

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Disclaimer

This blog is meant to provide general nutrition information and healthful recipes. It is not meant to replace the advice of your personal health care provider. Before making any lifestyle change, I recommend consulting with a doctor or a registered dietitian. If you believe you see an error, please contact me. My goal is to help, not confuse.
If you are seeking personal dietary counseling, please contact me via email. I am happy to counsel you via electronic means (or in person if possible) or to assist you in finding a local dietitian, per your preference.